Colleens' Stir Fry!

STIR-FRY

With Noodles and Fish (or other, depending on your diet!)

INGREDIENTS 

Vegetables
Purple tenderstem broccoli
Red Pepper
Baby Corn
Spring Onions
Mange Tout
Celery
Mushrooms

Other suggestions - tomatoes, aubergines, pak choi, green beans, water chestnuts. Whatever you fancy!
Consider adding peanuts, cashew nuts or almonds especially if cooking for vegetarians or vegans.

Marinades
Soy sauce
Dry Sherry (or fish sauce) *or subsitute
Honey *or subsitute
Garlic
Sesame Seeds
Chinese 5 Spice
Worcestershire Sauce *or subsitute
Tomato Puree
Ginger
Black Pepper
Nigella Seeds

Accompaniments
Dried egg noodles
Alternatives include - fresh egg noodles, rice noodles, glass noodles or rice.

Proteins
Fresh salmon or seabass
VE or VG alternatives - tofu, seitan or chickpeas.

METHOD

1/ Prepare your vegetables. Wash, peel and chop - mix together in a large bowl. Try to keep size consistent but there is no right or wrong way to chop, it's up to you. Some vegetables are best blanched for a few minutes in boiling water. These include broccoli, mange tout and bean shoots.
Do not discard the water you blanch the vegetables in, this will be used later.

2/ Mix together your marinade ingredients and your vegetables, cover and leave until ready to cook. Stir occasionally if possible.
Note - if you are using tofu, setain or chickpeas - you may want to marinate these too.

3/ Cook your chosen accompaniments (noodles or rice) using the water from the blanching of vegetables (if applicable).

4/ For the salmon, sprinkle with chilli flakes and brush with sweet chilli sauce - oven bake for approx 10 minutes. If using seabass, sprinkle chilli flakes and pan fry until skin is crispy. NOTE - if you are using VG or VE alternatives, you may want to cook tofu or other before cooking your vegetables. Then adding them in afterwards.

5/ Heat your wok and add an oil with a high smoking point. Rice bran oil was used but many vegetable oils are suitable. Do not use olive oil, walnut oil or sesame seed oil (or any other fragrant seed oils better suited for dressings).

When you have a lot of vegetables it is best to cook in batches. Keep the vegetables moving in the wok constantly and cook until you are happy with texture.

Once the vegetables and salmon (or alternatives) are cooked to how you like, drizzle with toasted sesame seed oil and serve!

Enjoy!